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Dumbbell RDL and Bent over Row

Dumbbell RDL and Bent over Row

The Dumbbell RDL and Bent over Row is a compound exercise that targets multiple muscle groups in your body, making it an excellent addition to any workout routine. This exercise combines two movements, the Romanian Deadlift (RDL) and the Bent over Row, into one fluid motion. The RDL portion of the exercise primarily targets your hamstrings, glutes, and lower back. It involves hinging at the hips while maintaining a slight bend in the knees. As you lower the dumbbells towards the floor, you'll feel a stretch in your hamstrings. Engaging your core and maintaining a flat back throughout the movement is crucial for proper form and to avoid straining your lower back. The second part of the exercise, the Bent over Row, primarily works your upper back muscles, including the rhomboids and the lats. While keeping your back flat, you'll pull the dumbbells towards your torso, squeezing your shoulder blades together and engaging your back muscles as you initiate the movement. By combining these two movements into one exercise, you're not only targeting multiple muscle groups, but also promoting better coordination, stability, and overall strength. The Dumbbell RDL and Bent over Row exercise can be performed using dumbbells of appropriate weight, making it suitable for both beginners and more advanced fitness enthusiasts. Remember to start with lighter weights to ensure proper form and gradually increase the load as you become more comfortable. Incorporating this compound exercise into your routine can help improve your posture, increase overall strength, and contribute to a well-rounded physique.


  • Start by standing with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
  • Engage your core, brace your spine, and hinge forward at the hips while keeping your back straight. Lower the dumbbells towards the floor by pushing your glutes back.
  • Once you feel a stretch in your hamstrings, keep your core tight and pull the dumbbells towards your chest by retracting your shoulder blades in a rowing motion.
  • Squeeze your back muscles at the top of the rowing movement, then slowly lower the dumbbells back down while maintaining a straight back.
  • Drive through your heels and extend your hips to return to the starting position with the dumbbells still in front of your thighs.
  • Repeat the movement for the recommended number of repetitions, then rest and perform another set if desired.

Tips & Tricks

  • Ensure proper posture and form throughout the exercise to maximize effectiveness and reduce the risk of injury.
  • Incorporate a variety of weights and resistance levels to challenge different muscle groups and progress over time.
  • Engage your core by maintaining a stable and braced abdominal area, which will improve overall stability during the exercise.
  • Breathe evenly and avoid holding your breath to maintain proper oxygen flow and prevent unnecessary strain.
  • Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection to fully engage the target muscles.
  • Pay attention to the range of motion, making sure to fully extend and contract the muscles with each repetition.
  • Combine the Dumbbell RDL and Bent over Row with other compound exercises to create a well-rounded full-body workout.
  • Gradually increase the weight/load over time to continue challenging your muscles and promoting strength gains.
  • Allow for adequate rest and recovery days in between workouts to give your muscles time to repair and grow.
  • Consult with a fitness professional to ensure proper technique and form, especially if you're new to this exercise.

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